What Is The Most Complete Workout For Building Huge Arms?

Building size in both your biceps and triceps will give you a fully developed upper arm. The biceps brachii muscles run down the front of each of your arms and are responsible for bending, or flexing, your elbows. Your triceps brachii are located at the back of your upper arms and they straighten or extend your elbow joints. To develop size in the biceps and triceps, your weight training workouts need to have enough volume. As your biceps and triceps heal and recover, they’ll also get bigger.

 Step 1

Perform your biceps and triceps workouts twice per week, spreading them out throughout the week so that your arm muscles get two to three days off in between.

Step 2

 Organize your workout into a superset structure, going back and forth between biceps and triceps exercises. Instead of doing all sets of a biceps exercise and then all sets of a triceps exercise, switch back and forth between them until you complete all sets of each exercise. Working out this way will allow you to get through your high-volume workout more quickly.

Step 3

Complete three to five sets, with eight to 20 reps in each set, for each exercise. In order for this workout volume to elicit muscular gains in your biceps and triceps, lift a weight that’s appropriately based on your strength levels. You should be able to do at least eight reps with correct technique, but no more than 20.

Step 4

Include standing biceps curls, incline curls and chin-ups to develop your biceps muscles and incorporate the lying triceps extension, the overhead triceps extension and bench dips to build your triceps.

Step 5

Perform standing biceps curls by holding a pair of dumbbells down by your sides with your palms facing ahead. Keep your elbows into your torso as you bend them to bring your dumbbells up to your shoulders, and then lower them back down.

Step 6

Complete incline bicep curls by holding a pair of dumbbells while you sit and recline on an incline bench with your arms hanging down by your sides and palms facing ahead. Bend your elbows to bring the dumbbells to your shoulders and then lower them back down.

Step 7

Incorporate chin-ups into your workout to work your biceps. Reach up and grip an overhead bar with your hands set shoulder-width apart and your palms facing you. Pull your body up until your chin is over the bar and then lower your body back down.

Step 8

Work your triceps with the lying triceps extension. Hold a pair of dumbbells and lie on your back on a bench. Begin with your arms extended up towards the ceiling and your palms facing each other. Bend your elbows to lower the dumbbells to either side of your face and then extend them to bring the weights back up.

 Step 9

To perform the overhead triceps extension, stand and hold a single dumbbell with both hands over your head with your arms fully extended. Bend your elbows to lower the dumbbell behind your head and then straighten them to bring the weight back up.

 Step 10

Finish your workout with bench dips. Sit perpendicular to the length of the bench and place your hands on the bench on either side of your hips. Extend your legs with your heels set on the floor. Lift your hips up by supporting your body weight on your hands and then shift your hips forward so that they clear the bench. Bend your elbows to lower your hips to the floor. Once your elbows are bent to 90 degrees, extend them to lift your hips back up.

* Warnings:

*

Visit your doctor for a check-up before starting a new workout program.

*Tips:

Work out with a friend so they can motivate you and also act as a spotter during the triceps exercises that involve holding the weights over your head.

*Things You'll Need:

Weights